High blood pressure, which is also called hypertension, increases your risk of developing many serious health problems, including heart disease, stroke, and kidney disease. While you can’t always control whether you get high blood pressure, there are healthy lifestyle habits you can develop to help prevent hypertension and reduce your risk of high blood pressure-related health problems in the future
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To avoid a hypertension diagnosis, make these healthy lifestyle choices:
1. Maintain a healthy weight.
When it comes to hypertension prevention, your weight is crucial. People who are overweight should try to lose weight, and people of normal weight should avoid adding on any pounds.
2. Eat a balanced diet.
Eating healthful foods can help keep your blood pressure under control. Get plenty of fruits and vegetables, especially those rich in potassium, and limit your intake of excess calories, fat, and sugar.
3. Cut back on salt.
For many people, eating a low-sodium diet can help keep blood pressure normal. The higher the sodium intake, the higher the blood pressure. Avoid high sodium packed foods and stay away from salt shakers.
4. Exercise regularly.
Get moving to prevent hypertension. “Physical activity is crucial. The more exercise you get, the better, but even a little bit can help control blood pressure. Moderate exercise for about 30 minutes three times a week is a good start.
blood sugar testing done in less than 2 mins
5. Limit the alcohol.
Drinking too much alcohol can lead to high blood pressure. For women, that means no more than one drink a day, and for men, no more than2.
6. Monitor your blood pressure.
Make sure that you have your blood pressure measured regularly, either at your doctor’s office High blood pressure often occurs with no symptoms, so only blood pressure readings will tell you if your blood pressure is on the rise.
7. Increase Potassium Intake with Healthy Foods(EAT MORE BANANAS)
Eating foods with potassium is important for controlling blood pressure because potassium slows the effects of sodium. Good sources of potassium include:
Fruits like bananas, Vegetables, milk and Coconut water
8. Quit smoking
Each cigarette you smoke increases your blood pressure for many minutes after you finish. Stopping smoking helps your blood pressure return to normal. Quitting smoking can reduce your risk of heart disease and improve your overall health. People who quit smoking may live longer than people who never quit smoking.
9. Eat some dark chocolate
Yes, chocolate lovers: Dark chocolate has been shown to lower blood pressure. But the dark chocolate should be 60 to 70 percent cacao. A review of studies on dark chocolate has found that eating one to two squares of dark chocolate per day may help lower the risk of heart disease by lowering blood pressure and inflammation. The benefits are thought to come from the flavonoids present in chocolate with more cocoa solids
10. Make sure to get good, restful sleep
Your blood pressure typically dips down when you’re sleeping. If you don’t sleep well, it can affect your blood pressure. People who experience sleep deprivation, especially those who are middle-aged, have an increased risk of high blood pressure. SO GEET GOOD SLEEP.
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